400m Run
2 Rds
15 Pass Throughs
15 KB Swings
15 Box Jumps
15 Back Extensions
15 Situps
Strength
Jerk: 2-2-2-2-2-2
Begin @ 85% 1RM and increase weight every set
WOD
3 Rds
10 Strict Pullups
10 Wall Ball (20/12)
Post Jerk weight for each set and WOD time
Johnny-130#/6:00(blue)
ReplyDeleteTravis-185#/2:46(green)
Brandye-103#/3:45(black)
Jennifer-83#/3:24(green)
Sheri-113#/5:40(purple)
Brian-115#/2:59(Ring Row)
Mack-175#/3:13(green)
Rosa-100#x1/5:15(blue)